26 November 2014

WEDNESDAY 141126

“Tabata This!”

Tabata Double-Under
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Rest 1 minute
Tabata Squat

Note: The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Your “score” is the lowest number of repetitions achieved in any round. Weighted Jump-Ropes will be an option for this workout. Athletes may choose their “start station” but must honor the prescribed rotation. This is an awesome workout!

MollyDoubleUnderChampion

Molly – 159 consecutive Double-Unders

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Headquarters)

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Concept II Rowing

Clinic Workout:

Seven Rounds For Time:

7 Deadlift
7 Front Squat
7 Push-Press

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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Thanksgiving Holiday Schedule

Wednesday, November 26 – Regular CrossFit Schedule – No Krav Maga

Thursday, November 27 – Closed for Thanksgiving Day

Friday, November 28 – Open Gym 10:00 AM – 5:00 PM

Saturday and Sunday – Regular Class Schedule

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25 November 2014

TUESDAY 141125

Workout Of The Day (WOD)

Take 5:00 to find your Three Repetition Max Hang Power Clean. With the 3RM weight, starting exactly at minute 6:00, perform As Many Front Squats As Possible in 1:00. Your score is the number of Front Squats multiplied by the Barbell Weight.

5:00 to find 3RM Hang Power Clean.
1:00 AMRAP on Front Squat from 3RM load

Rest as needed then,

On a 5:00 Running Clock Perform Two Rounds of the Following:

12 Deadlifts
12 Push-Jerks
9 Deadlifts
9 Push-Jerks
6 Deadlifts
6 Push-Jerks
3 Deadlifts
3 Push-Jerks

Note: On the Deadlift and Push-Jerk couplet, men’s prescribed weight is 115lb. for both lifts and for women, 75lb. On this workout, you have 5:00 to perform the required repetition scheme. Upon completion, rest the remainder of the 5:00. At the 5:00 minute mark, the entire workout repeats itself. If you do not complete the first round in 5:00, finish the required repetitions, but do not complete a second round. If you do not complete the required repetitions on the second round, stop at the completion of 5:00. Every repetition will count as a point for non-completed rounds. Today’s workout is in honor of our friend Bettina Dolinsek. Bettina is blind, yet despite what many would view as a limitation, Bettina sees as a challenge. Bettina has competed in three CrossFit competitions in the Rx’d division. She is a huge source of inspiration to Athletes from around the world. Greg Amundson will be at the whiteboard today sharing her remarkable story.

BettinaDolinsek

Bettina Dolinsek – A True Champion!

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Tuesday Special Programs

CrossFit Clinic (7:00 PM – 8:00 PM at Krav Maga)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Tire Flip

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

Rest as needed, then 5 Tire Flips

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Pulls, 3 to 5 rounds

Conditioning:

30 Seconds of Weighted Jump-Ropes
30 Seconds Rest
30 Seconds of Russian Kettlebell Swing
30 Seconds Rest
30 Seconds Slam-Ball Front Squat
30 Seconds Rest
30 Seconds Band Pull’s
30 Seconds Rest

Note: The “Band Pull” will be taught in the gym today. Complete two to three rounds of this circuit.

Endurance Workout (Meet at 1:30 at Headquarters)

2 x 800 Meter Sand Repeats
5 x Stair Sprints

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

Olympic Lifting (7:00 PM – 8:00 PM at Headquarters)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Greg Amundson. Tonights class will also focus on the “Fighting Warrior” and “Archers Breath” techniques.

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24 November 2014

MONDAY 141124

Thruster 5,3,1,1,1 repetitions. Use the rack and go heavy!

Rest as needed then,

“Jackie”

Concept II Row 1000 meters
50 Thrusters
30 Pull-ups

Note: Thruster weight on “Jackie” for men is a 45lb. barbell and women’s weight is a 35lb. barbell. The last time this workout was performed in our gym was July 15, 2014. Check your journals and set a goal of a personal record today. The goal for the strength component today is a Bodyweight Thruster. How many of our Athletes can achieve a Bodyweight Thruster for a 1RM and then complete “Rx’d Jackie” in 10:00 or less?

AshleyChrisLove

Chris and Ashley Love – Athletes Of The Week!

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Congratulations to Chris and Ashley Love who were co-recognized as Athletes Of The Week at CrossFit Amundson. The past 16 weeks, Chris has endured one of the most challenging Fire Academies in the Country. On Saturday, Chris graduated the Santa Clara Fire Academy, and began his lifelong dream-career as a Firefighter. Chris graduated at the top of his class, and was commended for his excellent physical fitness and leadership. Ashley has been dominating WaterWOD workouts with exceptional swim technique and endurance. During the WaterWOD on Wednesday, Ashley won the workout, besting many of the faster men, including Greg and Paul! In addition to their strong athleticism, Chris and Ashley Love are pillars of faith, service and compassion for others. Congratulations Chris and Ashley!

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Chris Love is pinned with his Firefighter Badge by wife Ashley Love [video]

Chris Love graduates Fire Academy with top honors [video]

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Monday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Strength Development:

Tire Flips, 5 to 7 repetitions
Tire Pulls, 5 repetitions

Conditioning:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Wendler Strength Series – Week 3 for Bench, Deadlift and Squat

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our fourth week of Clinic and will focus on the Press series and Concept II Rowing Technique.

Clinic Skill: Press and Push-Press, Concept II Rowing

Clinic Workout:

Seven Rounds For Time:

7 Wall Ball Shots
7 Burpees

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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23 November 2014

SUNDAY 141123

Please join us for today from 10:00 AM to 11:00 AM for the CrossFit Amundson Olympic Lifting Class followed by Open Gym from 11:00 AM to 1:00 PM. A CrossFit Amundson Coach will be on staff to help with the accomplishment of your fitness goals.

DCIM106GOPRO

Molly on the 25 Meter Under Water Brick Swim

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Sunday Special Programs

CrossFit Olympic Lifting (10:00 AM – 11:00 AM at Headquarters)

Snatch progressions, technique and drills. Every Minute On The Minute (EMOM) workout.

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Weekly Challenge

Our “Weekly Challenge” this week is a maximum weighted Strict Pull-up. There will be a men’s and women’s division. Rules are the same as our Strict Pull-up Challenge in accordance with SEALFIT standares. Athletes willing to accept the challenge will have until the following Sunday to complete the evolution. All Challenges must be completed under the observation of a CrossFit Amundson Coach or Open Gym Supervisor. Post results of the Challenge on the HQ whiteboard.

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Be sure to review the new Programs offered at our gym. We have added over 15 hours of specialized classes to our schedule, including Kids, Light, Women’s, Barbell, WaterWOD, Olympic, Krav Maga, and Clinic. We now offer four Olympic Lifting Classes a week.

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Thanksgiving Holiday Schedule

Wednesday, November 26 – Regular Class Schedule

Thursday, November 27 – Gym Closed for Thanksgiving Day

Friday, November 28 – Open Gym 10:00 AM – 5:00 PM

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22 November 2014

SATURDAY 141122

Please join us from 10:00 AM to 2:00 PM today for Open Gym Saturday.  There will be TWO formal group workouts today. The first workout will start at 10:00 AM and will be open to all skill levels and is free to our community. The second session will be our new Competitors Class workout and will begin at approximately 11:30 AM. This workout will be programmed at the Advanced level. Please be sure to review the Advanced Athlete and Intermediate Athlete expectations. The Advanced Workout is only for members of CrossFit Amundson. Open gym will be from 12:30 PM to 2:00 PM with supervision from our Coaching Team. This is a great opportunity to work on skills and the accomplishment of your goals.

DCIM106GOPRO

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During the epic WaterWOD on Wednesday at Simpkins Swim Center, Athletes completed an evolution consisting of a 25 meter surface swim, followed by a 20lb. Slam-Ball retrieval and 25 meter under-water run.

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Saturday Special Programs

Competitors Class (11:30 AM – 12:30 PM at Headquarters and Krav Maga)

Complete Three Sprint Rounds (each individually timed)

Hang Power Clean, 5 Repetitions (155lb. / 105lb.)
200 Meter Sprint
30 Double Unders
15 Toes to Bar
200 Meter Sprint
Hang Power Clean, 5 Repetitions (155lb. / 105lb.)

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From this weeks “Coaches Corner” with Greg Amundson

Imagine the following scene……

You are walking through a forest wilderness. The sky is absolutely clear and a soft breeze brushes against your skin. You instinctively walk along a soft path towards a clearing in the trees and come upon a pristine lake. As you look out onto the vast body of water, you notice the lake is absolutely still. The water has a glass-like quality and perfectly reflects the sky overhead, and the shoreline trees.

Into the very center of this lake, you drop a single stone. From the center of the lake, spreading evenly through the water in all directions, a ripple begins to form. This ripple radiates throughout the entire late, gradually growing in size, magnitude and speed, until the ripple gently breaks on the shore.

This image of a still body of water and the ripple like effect of a single stone, is a perfect metaphor for the stillness of mind a True Warrior cultivates through the practice of silence and First Words.

Read the entire article on “Coaches Corner”

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21 November 2014

FRIDAY 141121

“Quarter Gone Bad”

Complete Five Rounds for Total Repetitions:

Thruster, 15 seconds
Rest 45 Seconds
Weighted Pull-up, 15 seconds
Rest 45 Seconds
Burpees, 15 seconds
Rest 45 seconds

Note: Each 15 second station constitutes a mini-AMRAP. For example, at the Thruster station, you have 15 seconds to perform As Many Thrusters As Possible. Todays workout focuses on generating maximum intensity and power-output as quickly as possible. Athletes can choose their “start station” but must honor the prescribed method of rotation. Thruster weight for men is 115lb. and women 75lb. For the Weighted Pull-up, use up to 35lb. for men and 25lb. for women. Weight and skill modifications will be made available in the gym.

Nov19WaterWOD

Team WaterWOD

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Coaches Corner” with Greg Amundson – Words of a Warrior 

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The “Coaches Corner” is a new feature to the CrossFit Amundson website. Written and compiled by Greg Amundson, this weekly offering provides our Athletes with education and inspiration on the path to physical, mental and spiritual fitness.

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Good luck and safe travels to Greg Amundson who will be Master of Ceremonies for the Fitness Throwdown today at the 2014 California Narcotics Officers Association conference where he will be presenting the benefits of CrossFit for Law Enforcement Officers.

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Endurance WOD Report

During the Endurance Workout on Tuesday, November 16, 2014, Lee, Scott, Cole and Greg pushed their mental and physical limits like never before. Following an 800 meter race in which Lee finished in 2:49, Scott in 3:01 and Cole in 3:29, the men rested less than two-minutes then completed three sprints up Big Bertha Hill.

Lee, Scott and Cole race up Big Bertha Hill [video]

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20 November 2014

THURSDAY 141120

Weighted Box Step-up 5-5-5-5-5 repetitions (each leg)

Rest as needed then,

1 minute of 95lb. / 65lb. Ground to Overhead
1 minute of Lateral Bar Over Burpees

Rest up to 2:00 then,

2 minutes of 95lb. / 65lb. Ground to Overhead
2 minutes Lateral Bar Over Burpees

Rest up to 4:00 then,

3 minutes of 95lb. / 65lb. Ground to Overhead
3 minutes of Lateral Bar Over Burpees

Note: Every repetition counts as a point in today’s workout. How many people can break 200 repetitions with Rx’d weight? Pay special attention to the “variable rest” in the workout, which will be determined by class size. How much effect does rest have on your performance? Keep in mind that in the “real world” rest is never guaranteed and always variable. This workout was performed in our gym on August 24, 2014, and September 25, 2014, and the consensus on both occasions was the session was LEGIT. Can anyone break 200 repetitions today? The best scores we saw in August and September were in the high 170 range.

Scott-Cole-Lee-EWOD17NOV

Scott – Cole – Lee(animal) Endurance WOD Champions

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CrossFit Clinic (7:00 PM – 8:00 PM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques. Today we will be working on our 15′ Rope Climb. How many of our Clinic Athletes can get their first climb?

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Medicine Ball Front Squat
Hand Release Push-up

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Station Rotation Day!

30 Seconds “On” followed by 30 Seconds “Off” at the following stations. Complete up to three rotations.

Bosu Ball Push-ups (working on balance today!)
Tire Pull
Assault Bike
Tire Flip or Slam Bag Flip
Box Step Up or Hurdle Step Over
Red Weighted Jump-Rope

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Bailey Feeney.

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“Like the sound of an echo, your words ultimately play back to you measure for measure. Ensure your speak a language of positive expectancy and optimism.” – Greg Amundson

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19 November 2014

WEDNESDAY 141119

Workout Of The Day (WOD)

Bench Press 5,5,5,5,5 Repetitions (Go Heavy!)

Rest as needed then,

2 Rounds on a 4:00 Running Clock of:

Row 500 Meters
21 Thursters
As Many Repetitions As Possible of Pull-up

Note: For the metabolic component of todays workout, each Athlete will have 4:00 to row 500 meters, perform 21 Thrusters, and then in the remaining amount of time, complete as many Pull-ups as possible. Your “score” is the number of successfully completed Pull-ups. Men’s prescribed weight is 95l. and women’s weight is 65lb. The Advanced goal for today’s workout is 21 or more Pull-ups each round. For the Bench Press, work up to a heavy 5 Repetitions Max Effort. Advanced goal is Bodyweight.

PhaseAKida

Krav Maga Santa Cruz Phase A Begins!

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Wednesday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Light Skill Development: Russian Kettlebell Swing

Light Workout Of The Day (WOD)

Complete Five Rounds:

15 Russian Swings
15 Squats
15 Slam Balls

Rest as needed then,

Maximum Calories on Assault or Aerodyne Bike in 1:00

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

21,15,9 Repetitions of:
Barbell Clean
Squat
Hand Release Push-up

WaterWOD (10:00 AM – 11:00 AM at Simpkins Swim Center – Meet at HQ)

Warm Up with Technique
Mini Set (4 x 50 on 1:20)
Brick Runs and Brick Deep-Water Retrieval

WOD

50 Yards Swim
15 Med Ball Squats
50 Yards Kick
15 Hand Release Push-Ups

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

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18 November 2014

TUESDAY 141118

Complete Four Times for Total Rounds and Repetitions:

As Many Rounds As Possible (AMRAP) in 3:00 of,

Deadlift, 12 repetitions
Hang Power Clean, 9 repetitions
Push Jerk, 6 repetitions

Note: This workout is based on the Hero Workout “DT”. We will begin each class with review of the Deadlift, Clean and Jerk techniques. Weight for men is up to 135lb. and women 95lb. This workout is in honor USAF SSgt Timothy P. Davis, 28, who was killed on February 20, 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. Our advanced Athletes should set a goal of two full rounds every AMRAP for a total of 8 rounds. Rest up to 3:00 between each AMRAP.

YogaStillness

Stillness – A Warrior Quality

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In the photograph above, Justin, Chris and Roberto, all avid practitioners of CrossFit Amundson Warrior Yoga, find stillness in the middle of a challenging workout. Awareness of body and breath at all times is an advanced quality of a Warrior. Tonight at our 6:00 PM Warrior Body Zen Mind Yoga class, Greg Amundson and Bailey Feeney will be teaching the “Archers Breath” and “Fighting Warrior” breath. Be sure to attend this awesome class!

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Tuesday Special Programs

CrossFit Clinic (7:00 PM – 8:00 PM at Krav Maga)

We are in our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

Tabata Medicine Ball Clean and Hand Release Push-up
5 Rope Climbs or Rope Pulls (Using most challenging technique available)

Endurance Workout (Meet at 1:30 at Headquarters)

2 x 800 Meter Repeats
3 x Big Blue Hill Sprints

CrossFit Kids (4:00 PM – 5:00 PM at Krav Maga – Meet at HQ)

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

One Minute “On” followed by One Minute “Off” at the following stations:

Assault Bike (Maximum Calories)
Tire Pull – Rope Climb’s
Medicine Ball Clean
Tire Flip
Hand Release Push-up

Note: Rest as needed then repeat the entire evolution. Try to match your first round score at each station!

CrossFit Mobility and Yoga Program (6:00 PM – 7:00 PM at Krav Maga)

Tonights Yoga practice will be our traditional Warrior Body Zen Mind Vinyasa Flow and will be taught by Greg Amundson and Bailey Feeney. Tonights class will also focus on the “Fighting Warrior” and “Archers Breath” techniques.

Olympic Lifting (7:00 PM – 8:00 PM at Headquarters)

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17 November 2014

MONDAY 141117

Workout Of The Day (WOD)

Shoulder Press 5,5,5,5,5 Repetitions

Rest as needed then,

2 Rounds on a 4:00 Running Clock of:

Row 500 Meters
21 Kettlebell Swings
As Many Repetitions As Possible of Double-Unders

Note: For the metabolic component of todays workout, each Athlete will have 4:00 to row 500 meters, perform 21 Kettlebell swings, and then in the remaining amount of time, complete as many Double-Unders as possible. Your “score” is the number of successfully completed Double-Unders. Weighted Jump Ropes will also be a modification for the Double Under. Mens Kettlebell weight is 53lb. and women’s weight is 35lb. The Advanced goal for today’s workout is 100 or more Double Under repetitions each round.

ZachAOW

Zach “Zach Attack” is Athlete Of The Week

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Congratulations to Zach on being recognized as Athlete Of The Week at CrossFit Amundson. As depicted in the photograph above, Zach is a true warrior in every sense of the word. In order to prepare for the demands of his career in Law Enforcement, Zach routinely wears the 30lb. Flak Vest during his workouts. Zach has been training for over a year at CrossFit Amundson, and he is extremely disciplined in his training methods and technique. The most notable quality of Zach is his determination to always give his very best effort during the workouts. Congratulations Zach on all your success and keep up the inspiring work!

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Monday Special Programs

CrossFit Light (5:00 PM – 6:00 PM at Krav Maga)

Complete Three Rounds:

40 – 60 RPM Aerodyne Bike for 1:00
10 Alternating 20 inch Box Steps
20 Slam Ball Cleans (10lb.)

Rest as needed then,

3 x 25 foot Tire Pulls

Barbell Club WOD (1:30 PM – 2:30 PM at Headquarters)

Wendler Strength Series – Week 2 for Bench, Deadlift and Squat

CrossFit Clinic (9:00 AM – 10:00 AM at Headquarters)

We are starting our third week of Clinic and will focus on the Power Clean and Rope Climb techniques.

Clinic Skill: Medicine Ball Clean, Barbell Clean and Rope Climb

Clinic Workout:

Tabata Medicine Ball Clean and Hand Release Push-up
5 Rope Climbs (Using most challenging technique available)

Krav Maga Phase A (6:15 PM – 7:00 PM at Krav Maga)

Krav Maga Phase B (7:15 PM – 8:00 PM at Krav Maga)

Today is the official “KIDA!” and bow-in for Krav Maga Santa Cruz Phase A and Phase B. We have over 50 people registered for Phase A and B. This is going to be an awesome!

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Greg Amundson recently teamed with Coach Mark Divine, the Founder of SEALFIT and a two-time New York Times bestselling Author, to create a video series to provide viewers with education and inspiration on the Warriors path.

Commitment Part I with Greg Amundson – The Story of One Pointed Intention [video]

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